Strength Training for Sports
Professor Tudor Bompa, Ph.D
[email protected]
The early glory of ancient athletes
By Miron (Vatican)
Did they follow a periodized program?
4th Century
Yes! A novice form of periodization: Preparatory Competitive Relaxation / Massage (Phylostratus, 170-245 A.D.)
Pentathlon (fourth century B.C.)
SWIS STONE THROWERS
TEUTOBOLD JUMPING OVER FIVE HORSES
GYMNASTIK FÜR DIE JUGEND
The Micro-cycle Flavius Phylostratus (A.D. 170-245) has proposed the Tetra system (four days micro-cycle):
Day 1: short and energetic Day 2: exercise intensely Day 3: relax and revive the activity Day 4: moderate exercise
Planning • Since the ancient Olympic games • Flavius Philostratus (A.D. 170-245) – 10 books on training – i.e. Handbook for the Athletics coach – Gymnastics
Strength Training?
Scope of Strength Training 1. Performed in addition to T/TA training - monitor fatigue from all elements used in training 2. Must play a physiological role: - there is no Str. Tr. For strength’s sake - Str. Tr. Must consider the sport’s physiological profile / ergogenesis
Strength Training for Sports is Polluted by: • HIT • Bodybuilding • Olympic Weight Lifting • Power Lifting • Power Training Throughout the Year
Contractile Elements of the Muscle
Velocity of Movement
Twitch Response – tetanus training
Percentage of ST/FT
Strength Training Principles: 1. Variety 2. Individualization 3. Specificity Needs for specific adaptation: • Methods must be specific to the speed of contraction • Exercises must increase contraction force in the intended direction of athletic skills • Power/speed sports rely on neural adaptation – nervous system training (Enoka, 2000, etc.)
• Exercises must increase activation of prime movers • Training methods must increase the discharge rate of motor neurons - power training • F T recruitment = MxS • Sequence of m. contraction : as in T skill - multi-joint exercises
• Motor units recruitment and firing rate increase with higher loads and faster contraction – MxS and P training are the only methods that increases the firing rate and FT m. fiber recruitment (Enoka, 2003.; De Luca, et al., 1982)
• Exercise action must be performed along the neural pathway (Hakkinen, 1989, etc.) – Contraction must be performed in the same direction as nerve stimulation – If negative = lower exercise efficiency
• The sequence in which m. are contracted = essential for specific adaptation – Multi-joint exercises (i.e. squats)
• Neural adaptation resulting from specificity of strength training increases the number of active motor units – MxS and P activate more motor units – Benefit: perform with higher speed and more power
Five basic laws of strength training: Before you develop strength: 1. Develop joint flexibility 2. Develop ligaments and tendons 3. Develop core strength 4. Develop stabilizers 5. Train movements and not individual muscles
Principle of Progressive Increase of Load in Training
Program Design
Plan and Achieve
Planning a Training Program Must Start From Understanding:
1.
Energy systems (%)
2.
Dominant motor abilities
3.
Select exercises:
4.
•
Prime movers
•
Line of pull
Planning - periodization
Training Volume Number of sets and repetitions per exercise or training session
Duration of training hours
Training Volume
Number of kilograms, pounds, or tones lifted per training session
Number of exercises per training session
“ In training, nothing happens by accident…but rather by design!”
Intensity (Load) of Training Intensity ☛
Expressed as a percentage of load of one repetition maximum (1 RM)
☛
Determined by muscular effort and CNS energy expended
☛
A function of the strength of the nervous stimuli employed in training
☛
Stimulus strength depends on the load, speed of movement, and variation of rest intervals between repetitions
Intensity Values and Load Used in Strength Training Intensityvalue
Loa d
Percentof1RM
Typeofcontraction
1
Supermaximum
105 +
Eccentric/isometric
2
Maximum
90-100
Concentric
3
Heavy
80-90
Concentric
4
Medium
50-80
Concentric
5
Low
30-50
Concentric
Number and Order of Exercises Number and Type of exercises should be selected according to the following factors: ☛
Age and performance level
☛
Needs of the sport
☛
Phase of training
Exercises should alternate between limbs and muscle groups to ensure better recovery: ☛
Recommended order: legs, arms, abdomen; legs, arms, back, etc.
FATIGUE
Too Many Exercises
OVERLOAD
“ The key to an effective program is adequate exercise selection...”
Number of Repetitions & Speed of Lifting Fewer Repetitions
Higher Load
Slower Performance
100 90 80
Curve of load vs. number of repetitions
70 60
Load percent 50 of IRM 40 30 20 10 1
5
10
20
30
40
50
60
100
Number of repetitions
150
200
% of IRM
# of reps
100 95 90 85 80 75 70
1 2-3 4 6 8-10 10-12 15
65 60 50 40 30
20-25 25 40-50 80-100 100-150
Number of Sets Set: ☛
Number of repetitions per exercise followed by a rest interval
☛
Depends on the number of exercises and the strength combination
☛
Number of sets decreases as the number of exercises increases
Athlete’s abilities
Athlete’s training potential
# of sets depends on
Number of muscle groups to be trained
Training phase
Rest Interval Suggested Guidelines for R.I. Between Sets for Various Loads and Their Applicable Circumstances L o ad %
Speed ofperformance
RI (minutes)
Applicability
105+ (eccentric)
Slow
4-5
MxS, muscle tone
80-100
Slow to medium
3-5
MxS, muscle tone
60-80
Slow to medium
2
Muscle hypertrophy
50-80
Fast
4-5
Power
30-50
Slow to medium
1-2
M-E
Consequences of an inadequate RI between sets: ☛
Increased reliance on the Lactic Acid system for energy
Rest intervals between strength training sessions: ☛
Depends on the conditioning level and recovery ability of individual, training phase, and the energy source used in training
☛
Well-conditioned athletes recover faster, especially when reaching highest physical potential approaching competitive phase
Training Program Design 5 steps to follow when designing a strength training program 1. Select the Type of Strength ☛
The sport specific combination of strength is selected based on the concept of Periodization and is phase spec ific
2. Select the Exercises ☛
Select training exercises according to the specifics of the sport, the athletes’ needs, and the phase of training
3. Test Maximum Strength ☛
Maximum strength is the highest load an athlete can lift in one attempt and is used by coaches to calculate their athlete’s 1RM
Training Program Design (cont’d) 4. Develop the Actual Training Program ☛
The notation of load, number of reps, and number of sets is expressed as follows: 80% 10
☛
Load
4
Sets
# Reps
Chart used to design strength training program: Ex. No. 1
Exercise Leg Press
Load, # Reps, # Sets
RI (min.)
80 4 6
3
75 4 8 60 3 10
3
2
Bench Press
3
Leg Curls
4
Half Squats
80 4 8
3
5
Abd. Curls
15 X 4
2
6
Dead Lift
60 8 3
2
2
-elem. of program - Load - # sets -ex. : specific to that phase
5. Test to Recalculate 1RM ☛
This test is required before beginning a new macrocycle to ensure that progress in MxS is achieved and the new load is related to the gains made in strength
Loading Patterns • Pyramid • Double-pyramid • Skewed pyramid • Flat pyramid Flat Pyramid 90% 80%
90%
90%
90%
90% 80%
Warmup 60%
“ The flat pyramid represents the best loading pattern for the MxS”
Exercise Prescription • Analyze how the skill is performed • Determine prime movers • Select exercises that stimulate prime movers
Suggested Exercises
Maximum Muscle Efficiency in Relation to Limb Position iEMG Maximum Motor Unit Activation
Percent iEMG
Exercise Rectus Femoris (Quadriceps) Safety squats (90-degree angle, shoulder-width stance) Seated leg extensions (toes straight) Half squats (90-degree angle, shoulder-width stance Legpresses(110-degreeangle) Smith machine squats (90-degree angle, shoulderWis dttahnce)
88 86 78 76 60
Training Session Plan Number Number of of strength strength training training sessions sessions per per micro-cycle: micro-cycle: • Athletes classification • Importance of strength training in the chosen sport • Phase of training
“In sports SPLIT ROUTINE is not acceptable”
The Training Session Plan
Suggested Options for Training Sessions Training Options Sequence of types of training
1
2
3
4
Warm-up Warm-up Warm-up Warm-up *T
*TA
*TA
*END
*Sp
*P-E
*M-E
*M-E
*MxS/P
*M-E
T + SP + MxS/P
Modeling the Training Plan Training model for skill acquisition: 1. warm-up: 20 minutes 2. T / TA skills: - learning - refining - train accuracy of passing / shooting
3. Physical training: Power/MxS 4. Warm-down
Training Model to Enhance T/TA Skills/Accuracy of Passing/Shooting Under Fatiguing Conditions: 1.
Warm-up: 20 minutes
2.
Fatigue the players: - T/TA drills tapping L.A. and O2 conditions - speed/power training specific/non-specific
3.
T/TA drills to improve accuracy of passing/
4.
shooting Warm-down
Training Model for the Development of Speed and Power 1.
Warm-up: 20 minutes
2.
Specific/on-specific drills for the dev. of speed/ power
3.
T/TA drills for skill automation (repetitions of known skills
4. Warm-down
Training Model for the Development of Speed/Power Under Fatiguing Conditions 1.
Warm-up: 20 minutes
2.
Fatigue the players : T/TA drills of longer duration (O2 system)
3.
Speed / power drills (under fatigued conditions)
4.
Warm-down
Training Model for the Pre-Game Arousal A.M. training 1.
Short-light warm-up: 10min.
2.
Short/explosive/fast T/TA drills: 10min. (increase contractibility of m. and arouse power production before the game)
3.
Warm-down: 10min (good stretching)
Training Cycles Short term training programs: • Micro-cycle • Macro-cycle
Terminology: macro vs. messo Types: •Developmental •Shock •Regeneration •Competition, and •Tapering
Needs of Simplification
Micro-cycle Plan 70-80%
High
60-70%
Medium
60-65%
Low
60%
Regeneration
d a o L
Micro-cycles The dynamics of increasing the training load over four micro-cycles (a macro-cycle).
Variations of Load Increments
Training Load
Step
60/10x1
60/10x2
60/10x2
65/9x2
70/8x3
65/9x3
70/8x2
75/7x2
65/10x4
1
2
3
4
A practical example of load increments in training (a macro-cycle).
The Micro-cycle Plan Suggested Suggested Options: Options: Alternation of energy systems and types of strength for sports where speed and power are the dominant abilities (Precompetitive/Early Competitive Phases) Mon
Tues
Wed
Thurs
Fri
Sat
*T
*SP
*Tempo
*T
*SP
*Tempo
MxS
*P/P-E
*TA
*MxS
*P/P-E
*TA
Alternating energy systems and types of strength training for a sport in which aerobic endurance dominates (M-E = muscle endurance, or strength training with many repetitions; AN END = anaerobic endurance; O2 END COMP = aerobic endurance light to facilitate compensation/supercompensation)
Alternation of Energy Systems and Types of Strength for Sports Where Aerobic Endurance is Dominant (Pre-competitive and Competitive Phases) Mon
Tues
Wed
*Aerobic End.
*Anaerobic End.
*Aerobic
*M-E
*P-E
Thurs
Fri
Sat
*Aerobic End.
*Aerobic
End.
*Mixed Training
*Compensation
*P-E
*M-E
*Compensation
End.
Alternation of Energy Systems and Types of Strength for Team Sports (Preparatory and Pre-competitive Phases) Mon
Tues
Wed
Thurs
Fri
Sat
*T
*TA
*T
*T/TA
*T/TA
*T/TA
*SP
*SP-END
*TA
*Anaerobic
*SP
*Aerobic
*MxS/P
*P-E
*MxS/P
*P-E
Modeling a Micro-cycle Day #
1
2
3
4
5
6
7
Energy system
/
Aerobic
Alactic/ lactic
Aerobic
Alactic/ lactic
Aerobic
All
Training demand
/
M
H
M
H
M
H
-T/TA
-T/TA
-T/TA
-T/TA
-S
Longer duration drills
-S
-TA Model training
Exhibition Game
Training objectives
Recovery / regeneration techniques
-P/A/MxS (30 min)
-P/A/MxS (30 min)
M-C with an Exhibition Game
Modeling a Micro-cycle Day #
1
2
3
4
5
6
7
Energy system
/
Aerobic
Alactic/ lactic
Aerobic
Alactic/ lactic
Aerobic
All
Training demand
/
L/M
H
M
H
L
H
-T/TA
-T/TA
Game
-Longer duration drills
-S
-S
-P/A/MxS
-P/A/MxS
Model training (45min)
(30 min)
(30 min)
Training objectives
Off: Recovery / regeneration techniques
-T/TA
-T/TA
M-C for 1 Game a Week
Modeling a Micro-cycle Day #
1
2
3
4
5
6
7
Energy system
/
Alactic/ lactic
All
Aerobic
Alactic/ lactic
Aerobic
All
Training demand
/
M
H
L
H
L
H
Game
-AM: Recovery/ regeneration
Game
-S
-TA Model training
-P/A/MxS
(30-45min)
Training objectives
Off/ Recovery / regeneration techniques
-T/TA -S -P/A
-T/TA
-PM: -(20min)
T/TA
M-C for 2 Games a Week
(30 min)
Modeling a Micro-cycle Day #
1
2
3
Activity
MT
MT
G
4
R+R O2
5
6
MT
G
7
R+R O2
8
9
MT
G
Major Tournament (2-3 weeks long)
10
R+R O2
11
12
MT
G
The Yearly Training Plan Periodization of Strength for a Mono-C ycle (C=Cessation of Strength Training) Preparatory AA
MxS
Competitive Conversion to P/M-E
Maintenance of *P *M-E
Peaking
Transition C
Compensation Training
Periodization of Bio-motor Abilities Preparatory General preparatory
Strength
Precomp
Specific preparatory
Anatomical adaptation
Maximum strength
Competitive
Transition
Main competition
Transition
Conversion -Power -Muscle endurance
Maintenance
C
Compensation
-Both
Endurance
Aerobic endurance
Aerobic Speed
& anaerobic endurance
-Aerobic endurance -Specific endurance (ergogenesis)
-alactic Speed -Anaerobic endurance (ergogenesis)
Specific endurance (ergogenesis)
-Specific speed
-Specific speed
*Alactic
-Agility
* Lactic
-Reaction time
*Speed endurance
-Speed endurance
Periodization of main biomotor abilities
Aerobic endurance
Variations of Periodization of Strength
Periodization Model for Athletes Requiring Hypertrophy Preparatory
AA
Hyp.
MxS
Competitive Conver. to P
Transition
Maintenance: *Power *MxS
Compen.
Variation of Periodization for Development of Hypertrophy and MxS Preparatory
3 AA
7 Hyp.
6 MxS
3 H
Competitive
3 MxS
3 H
3 MxS
Transition
3 Conv. to P
Maintenance: P/MxS
Compen.
Hypothetical Periodization for Athletes Who Might Require More Frequent Alternations of Training Phases Preparatory
7 AA
6 MxS
3 P
3 MxS
Competitive
3 P
3 MxS
4 Conv. to P
Transition
16 Maintenance: P
6 Compen.
Periodization of Strength for a Bi-Cycle Oct
Nov
Dec
Prep. I
AA
Jan
Feb
Comp. I
MxS
Conv. To P
Mar
Apr
T
Maint.
AA
May
Jun
Prep. II
MxS
Jul
Comp. II Conv. to P
Maint.
Aug
Sept
T
Compen.
Hypothetical Periodization of Strength for a Tri-Cycle Sept
Oct
Prep. I
AA
MxS
Nov
Comp. I
P/M-E
Dec
T
AA
Jan
Feb
Prep. II
MxS
Mar
Apr
May
Comp. II
T
Prep. III
Comp. III
T
MxS
P/M-E
Compen
P/M-E
AA
Jun
Jul
Aug
Period ation Models for orts odiizzat for Sp Spor Athletics (Track and field) A sprinter requires explosive speed and long, powerful strides. Endurance is not as important a consideration as acceleration since the sprinter needs to move quickly over a short distance. • Dominant energy systems: anaerobic alactic and lactic • Limiting factors: reactive power, starting power, acceleration power, P-E • Training objectives: MxS, reactive power, starting power, acceleration power, P-E
Baseball/Softball • High bursts of energy for: 1-12 sec. • Longer periods of recovery • Playing time: • Dominant energy system: anaerobic alactic • Limiting factors: throwing power, acceleration power • Training objectives: MxS, throwing power, acceleration power
Basketball (elite and college) • 6 – 7 Km run during an entire game • 40 various jumps • 28 direction changes • HR = X = 167 b/min 25% of time is >180 • Dominant energy systems: anaerobic lactic and aerobic • Limiting factors: takeoff power, acceleration power, P-E • Training objectives: MxS, takeoff power acceleration power, P-E
Football (elite and college) Linemen Linemen must be able to react explosively when the ball is put into play and withstand the opponent’s strength. A hypertrophy phase is included to build bulk. • Dominant energy system: anaerobic alactic and lactic. • Limiting factors: starting power, reactive power • Training objectives: MxS, hypertrophy, starting power, ractive power
Wide Receivers, Defensive Backs, Tailbacks Unlike linemen, wide receivers, defensive backs, and tailbacks require speed and agility rather than muscular bulk.anaerobic • Dominant energy system: alactic and lactic • Limiting factors: acceleration power, reactive power, starting power • Training objectives: acceleration power, reactive power, starting power, MxS
Model for Wide Receivers, Defensive Backs, and Tailbacks in Elite Football Apr.
May June July
Aug. Sept. Oct.
Preparatory 4 AA
3 22 3 MxS P MxS
Feb. Mar.
Competitive
Transition
Maintenance: P
6 Compen.
2 2
4 3 Conv. MxS P to P
Nov. Dec. Jan.
Martial Arts Both aerobic and anaerobic energy systems must be developed over the long preparatory phase. Reactive strength and agility are necessary to respond to a opponent’s strategy. • Dominant energy systems: anaerobic alactic and lactic, aerobic • Limiting factors: starting power, P-E, reactive power, M-E • Training objectives: starting power, reactive power, P-E, M-E
Swimming Long distance swimmers must train for Muscle enduraance. A long race taxes the Aerobic energy system, but proper training Will give the swimmer an edurance edge. The model below assumes two competitive Phases, one beginning in January and the Other beginning in the late spring. • Dominant energy system: aerobic • Limiting factor: M-E long • Training objectives: M-E long, P-E
Volleyball A volleyball player must be able to react quickly and explosively off the ground to spike, block or dive. Maximum strenght, power, and specific endurance are needed to carry a player through the long competitive phase with power and confidence. • Dominant energy systems: anaerobic alactic and lactic, aerobic • Limiting factors: reactive power, P-E, M-E medium • Trainng objectives: P, M-E, MxS
Periodization of Loading Pattern Per Training Phase
Periodization of Strength and its Effects on the Force-Time Curve
Variations in loading patterns Individual Sports Load H
M
C
C
L Days Micro-cycle
S
M
T
W
T 1
F
S
S
M
T
W
T
F
S
S
M
T
2
W
T
F
3
Suggested plan for strength training (and its loading) for a speed-powerdominant sport where competitions (C) are planned 3 weeks apart.
Note: Load could also mean training intensity/overall demand
S
Variations in loading patterns Load
H
M
C
C
L
Days Week
S
M
T
W
T 1
F
S
S
M
T
W
T
F
S
2
Proposed strength training days (and their loading magnitude) for a situation where competitions are planned 2 weeks apart.
Variations in loading patterns for sports with weekly competitions Load H
M
C
C
L
Days
S
S
M
T
W
T
F
S
Possible scenario for planning strength training for a situation where weekly competitions are the norm. In case of high-level fatigue; the plan can be altered to either reduce Tuesday’s load to low intensity or schedule only one workout on Wednesday.
Variations of Loading Team Sports
Load H
M
G
G
L Days
S
S
M
T
W
T
F
S
Suggested schedule for strength training for a team sport with a game every weekend.
Variations of Lo ading – 2 games/week Load H
M
G
G
? L Days
S
M
T
W
T
F
S
Suggested maintenance program for strength training for a team sport playing two games per week. The main workout is on Thursday, with fatigue and the importance of the Tuesday game dictating the fate of Monday’s strength training.
Anatomical Adaptation Phase Training Objective: Adaptation to Strength Training
Example of a 3 week program:
Ex / Wk#
Leg press
1 40 15
2 2
40 15
3 3
50 15
3
Anatomical Adaptation Strength training program for the AA phase for a team sport (basketball, ice hockey, volleyball, lacrosse, baseball,etc).
Strategy Avoid M. Soreness Caused Causedby byEccentric EccentricContraction Contraction::
Strategy: Week 1 : -100% Concentric - 0% Eccentric Week 2 : -100% Concentric - 25% Eccentric Week 3 : -100% Concentric - 50% Eccentric Week 4 : -normal ratio
Suggested strength training programs: •A A phase (circuit training) No.
Exercise
1
Aerobic
2
1
2
3
10’
10’
10’
Arm pulls
2 x 2’
2 x 3’
3 x 3’
3
Bench press
2 x 2’
2 x 3’
3 x 3’
4
Leg curls
1 x 2’
2 x 2’
3 x 2’
5
Squats / leg press
2 x 2’
2 x 3’
3 x 3’
6
Aerobic
10’
10’
10’
7
Abd curls
2 x 1’
3 x 1’
3 x 2’
8
Finger flexors
2 x 1’
2 x 2’
3 x 2’
9
Trunk extensions
2 x 1’
3 x 1’
3 x 1’
10
Abd rotations
2 x 1’
3 x 1’
3 x 1’
11
Aerobic
10’
10’
10’
52’
65’
72’
Total durations
Week
NOTE: - Load: 50-60 of 1 RM - exercises may be repla ced with ot hers - the aerobic training could be done by running/bicycle ergometor, etc., at a heart rate of 140-160 beats\minute - perform all exerc ises non-stop - organize stations prior to training for least time loss
CT program example in Gym (own body weight / MB) #
Exercise
Duration of activity / station
Rest Interval between stations / sec.
1
Lunges: 5kg dumbbell in each hand. Perform them: forward, diagonal, side.
30-46 sec
30
2
An abdomen exercise
8-15 reps
30
3
Between legs MB forward throws
10-20 throws
30
4
Push ups
8-20 reps
30
5
2 legs slalom jumps
20-45 sec
60
6
MB chest / overhead throw
10-20 throws
30
7
Trunk twists on an oblique bench, 20kg disc held above chest
8-12 each direction
60
8
Chin-ups
8-15
30
9
Step-ups
1-3 minutes
60
CT program example in Gym CT B: combine weights with cardio: #
Exercise
Week 1
Week 2
Week 3
RI min.
1
Cardio in min.
8
10
12
1
2
Leg press/squats
50/15/3
60/12/3
70/10/3
2
3
Bent-knee sit-ups
To discom.
>
>
1
4
MB chest throws
20x3
>
25x3
2
5
Shoulder press
50/12/2
60/10/2
60/12/2
1
6
Cardio in min.
8
10
10
1
7 8
Arm pulls/rows Bench press
60/10/3 As above
60/12/3
70/10/3
1
9
Leg curls
50/10/2
50/12/2
60/12/2
2
10 Cardio in min.
10
10
10
1
CT program example in field/court Suggested Training Program For MxS an dP AA Phase: Station 1
Station 2
Station 3
Station 4
Station 5
Station 6
Station 7
Station 8
Station 9
Station 10
Station 11
Station 12
Hypertrophy Phase (if needed)
Training Objective: m. size Example of a 3 week program: Ex / Wk#
1 60
Elbow curls
10
2 3
70 10
3 3
70 12
4
Hypertrophy
Maximum Strength Phase Training Objective: Dev. MxS ↑ recruitment of FT
Example of a 3 week program:
Ex / Wk#
Squats
1 80 8
2 3
90 3
3 3
95 2
4
Six – Weeks Maximum St gth se Strren eng th Pha Phas e # Exercise\Dates
Jan 7 - 13 80 3
1 2 Leg curls 3 Abds curls 4 5 1/2 Deadlifts 6 Reverse Leg Press Bench Press 7 8 Heavy bag side Squats Arm Pulls
6 80 2 8 60 2 10
Jan 14-20 85 4 5 85 3 5 60 2 10
Jan 21-27 90 5 3 90 3 3 70 2 10
Jan. 28 Feb. 3 80 3
8 80 3 8 60 2 12
Feb 4 -10
Feb 11-17
90 5
5 2 95 3 2 70 3 10
3 90 3 3 70 2 10
4 2 2 2
60 2 10 70 3 10 80 3 6
60 12 70 3 12 85 3 5
70 3 10 80 3 8 90 4 3
60 2 10 80 3 8 80 3 8
70 3 10 90 4 3 90 4 3
70 3 10 95 4 2 95 4 2
4 X 25 4 X 30 Throws (each side) 3 X 12 4 X 15 4 X 20 4 X 20
Loading Pattern
R1/min
95
L
M
H
L
M/H
H
3
2-3
Maximum Strength MxS
Training Methods for maximum Strength Phase
AAplay bility erate players ersaab ilityto togen gene rateMxS MxSdepend dependss to a high degree on: to a high degree on: 1.
The diameter of the muscle, more specifically the diameter of myosin filaments and their cross bridges.
2.
The capacity to recruit fast twitch (FT) muscle fibers.
3.
The ability to synchronize together all the muscles involved in action (which is a learning component and increases with the practice of lifting heavy loads.
The Maximum Load Method (MLM) One Oneof ofthe themost mostpositive positiveoutcomes outcomesof ofthe theMLM MLMfor forPower Poweris: is:
1.
An increase in the number and the diameter of the contracting elements of the muscle, the myosins of the FT Fibers
2.
The recruitment in greater number of FT Fibers.
3.
MLM also increases the Testosterone level, representing, therefore another explanation why it improves MxS.
Maxex Training
Possible Combination of MxS With Maxex Training Monday
Tuesday
Wednesday
Thursday
Friday
*T/TA
*T/TA
*T/TA
*15 minutes
*15 minutes
*15 minutes
Maxex
Maxex
Maxex
*45 minutes
*60 minutes
*45-60 minutes
MxS
MxS
MxS
Saturday
The Importance Maximum Strength (MxS)
MxS P Speed, Pitching/Throwing Power, and Reaction/Agility
Power Phase Neuromuscular Strategy: 1.
I n cr e a s e t h e r ec ru i t m e n t o f F T m . f i b er s - MxS training
2.
Increase the discharge rate FT m. fibers - Power training
Training Objectives: ↑ the discharge rate of FT Training Phase
Preparatory
Neuromuscular strategy
Adaptation
Increase the recruitment of FT
Periodization of strength/ power
AA
MxS
Competitive: league games
Transition
Increase the discharge rate of FT
Maintain the ability to recruit and discharge FT
Balance development of all muscles/ stabilizers
Power
Maintenance of MxS and power
AA
Conversion to Power Example of the Ballistic Method Combined With Maximum Acceleration Week1
Week2
Medicine ball chest throws
2 x10
3 x 12
3 x 15
Jump squats and medicine ball chest throws
2x8
3 x 10
3 x 15
Medicine ball overhead backward throws
2 x 10
3 x 12
3 x 15
Medicine ball side throws (for each side)
2 x 12
3 x 15
3 x 20
Medicine ball forward overhead throws
2 x 10
3 x 10
3 x 12
Two-handed shot throws from chest followed by 15-meter/yard sprint
4x
6x
6x
Push-ups followed by 15-meter/yard sprint
4x
6x
6x
Exercise
Week3
Five Levels of Intensity of Plyometric Exercises Intensity Level 1
2
Type of exercises Shock tension, high reactive jumps >60 cm (>24 inches)/(200) Drop jumps 80-120 cm (32-48 inches)
Intensity of
No. of reps
No. of reps per training
exercises
and sets
session
sets
Maximum
8-5 x 10-20
120-150
8-10 minutes
Very high
5-15 x 5-15
75-150
Submaximum
3-25 x 5-15
50-250
Moderate
10-25 x 10-25
150-250
Low
10-30 x 10-15
50-300
Bounding exercises 3
*Two legs
RI between
5-7 minutes
3-5minutes
*One leg 4
Low reactive jumps 20-50 cm
3-5 minutes
(8-20 inches) Low-impact jumps/throws 5
*On spot *Implements
2-3 minutes
No.
Exercise
Week 1
Week 2
Week 3
Week 4
50 5 5
60 5 5
50 5 6
Week 5
60 5 5
1
Jumping half squats
40 4 6
2
Medicine ball side throws
4 x 10
5 x 10
5 x 12
5 x 10
5 x 12
3
Between-the-legs, twohanded overhead throws
4x6
4x8
5 x 10
5x8
5 x 10
4
Reactive jump plyometrics 4 x 6
5x6
5x8
4x6
5x8
High Loading pattern
Medium
High Medium
Low RI = 3 to 4 minutes Five-week power training program (combining isotonic and ballistic methods)
Scope: Develop Power Under Fatiguing Conditions Sat
Sun
Mon
Tues
Wed
Thurs
3
3
T
T
M – EL
M – EL
P–T
P–T
- weights
- weights
Fri
Power Endurance Training #
Exercise
Week #
1
Drop jump followed by 10 bounding steps
12-15 x 15-18 x 18-20 x
2
MB side throws
10 x 15
3
10 cone / low hurdles jumps
4
Between legs power ball forward throws
5
Training Demand
1
12 x
2
3
4
RI Min
20 x
2-3
10 x 15 10 x 20 12 x 25
3
15-18 x 20-22 x
25 x
3
3
5 x 15
5 x 20
7 x 20
8 x 25
L
M
H
H
A suggested workout for power-endurance for advanced players
Application of Power Training to the Specifics of Sports Exercises for Landing Power / Exercises for Reactive Power
Landing/Reactive Landing/ReactivePower Power
Drop jump from a lower height using a 10 – 15 Kilogram (20-30 pound) heavy vest, dumbbell, or even a barbell
Standard reactive jump in which The athlete lands on the balls of The feet, then instantly jumps upWard in a springlike takeoff.
Throwing Power Throwing Power
Incline bench press followed by a two-arm chest shot throw.
Takeoff TakeoffPower Power
One-legged reactive jump stressing the takeoff part of the exercise
Starting StartingPower Power
Reverse leg press followed by a quick acceleration of 20 to 25 meters/yards
Acceleration AccelerationPower Power Series of five to six reactive box or bench jumps followed by 15 to 20 meters/yards of bounding, ending in a 20 meter/yard acceleration
Deceleration DecelerationPower Power
Drop jump from a high box followed by several short jumps, emphasizing the landing (land on balls of feet, knees bent, and hold).
Muscle Endurance – Medium Duration No. Exercise 1
Week
Squats
1
2
3
4
5–6
2 x 50 1 x 100
2
Leg curls ?
2 x 50
3
Swim bench
2 x 50
1 x 150
1 x 100
4
Calf Raise
2 x 50
5
Abds curls
2 x 50
6
Supinated MB throws
2 x 50
Note: Load: 40% 1RM
1-2 x 300
1 x 150 1 x 100
2-3 x 300
M-E Number of weeks: 12-14 Exercise 2
2
2-3
2
2
2-3
Take a load of < 30 percent and progressively perform 4 minutes of nonstop work for each exercise
Perform the same work for 7 minutes nonstop for each exercise
Perform 10 minutes of nonstop work for each exercise
Perform exercisestwo nonstop, or 20 minutes of work. Repeat for exercises 3 and 4, and again for exercises 5 and 6
Perform exercisesthree nonstop, or 30 minutes of work. Repeat for the other three exercises
Perform all six exercises nonstop, or 60 minutes of work
RI between exercises
1-2 minutes
2 minutes
2 minutes
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RI between circuits
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2-4 minutes
3-4 minutes
5 minutes
Leg press Arm pulls Abd Squats Supine arm pulls Step-ups/ calf raise
Maintenance Phase • The benefits of strength to a player is felt for as long as the neuro-muscular system maintains the cellular adaptations induced by strength training. • When strength training is ceased the contractile properties of a muscles diminished and as a direct result, lessens its positive role. • The consequence is detraining, or a visible decrease in the contribution of strength to athletic performance. • The longer the competitive phase, the more important it is to maintain some elements of MxS. • Overlooking that means that a MxS is detrained the level of power will be affected.
